{"id":2305,"date":"2019-02-26T11:53:47","date_gmt":"2019-02-26T11:53:47","guid":{"rendered":"https:\/\/sportideas.blog\/?p=142"},"modified":"2019-02-26T11:53:47","modified_gmt":"2019-02-26T11:53:47","slug":"terviseinfo-ee-tervislik-toolouna%ef%bb%bf","status":"publish","type":"post","link":"https:\/\/stebby.eu\/et\/terviseinfo-ee-tervislik-toolouna%ef%bb%bf\/","title":{"rendered":"Terviseinfo.ee: Tervislik t\u00f6\u00f6l\u00f5una\ufeff"},"content":{"rendered":"\n<p>T\u00f6\u00f6l\u00f5una puhul on meil enamasti valida nelja v\u00f5imaluse vahel:<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>s\u00fc\u00fca s\u00f6\u00f6gikohas, mis asub t\u00f6\u00f6kohas v\u00f5i selle l\u00e4hedal<\/li><li>tellida toit t\u00f6\u00f6kohale<\/li><li>v\u00f5tta oma valmistatud toit kodust kaasa (ja seda vajadusel\/v\u00f5imalusel t\u00f6\u00f6koha k\u00f6\u00f6gis\/puhkeruumis soojendada)<\/li><li>osta toit poest kaasa (ja seda vajadusel\/v\u00f5imalusel t\u00f6\u00f6koha k\u00f6\u00f6gis\/puhkeruumis soojendada)<\/li><\/ul>\n\n\n\n<p>Igal variandil on omad eelised, m\u00f5ni on taskukohasem, m\u00f5ni mugavam. \nToitumisteadlaste soovitusel peaks l\u00f5unas\u00f6\u00f6k aga kindlasti olema soe \ns\u00f6\u00f6k ning selle energiasisaldus v\u00f5iks moodustada 25\u201335% p\u00e4evasest \nenergiavajadusest.<\/p>\n\n\n\n<p><strong>Mida saab teha t\u00f6\u00f6kohal?<\/strong><\/p>\n\n\n\n<p>Kui t\u00f6\u00f6 on korraldatud mitmes vahetuses, peaks puhkepauside \nkavandamisel arvestama ka v\u00e4lja kujunenud ning f\u00fcsioloogiliselt sobivaid\n s\u00f6\u00f6giaegu. N\u00e4iteks \u00f5htuse vahetuse t\u00f6\u00f6tajate puhul v\u00f5iks arvestada , et\n hea aeg s\u00f6\u00f6miseks on ajavahemikus 19\u201320. \u00d6ise vahetuse t\u00f6\u00f6tajate \npauside puhul tuleks aga meeles pidada, et nende puhul oleks sobivaim \naeg hommikus\u00f6\u00f6gipausiks kella 6 paiku.<\/p>\n\n\n\n<p>Parim ajavahemik l\u00f5unas\u00f6\u00f6gi s\u00f6\u00f6miseks on 12\u201314 vahel. Korraldage t\u00f6\u00f6 \nsel moel, et inimesed saaksid oma l\u00f5unas\u00f6\u00f6gi s\u00fc\u00fca just selles \noptimaalses ajavahemikus.<\/p>\n\n\n\n<p>Kui t\u00f6\u00f6kohal on kohapeal oma toitlustaja, siis seiske hea selle eest,\n et salativalik oleks mitmekesine ning seda saaks ise t\u00f5sta nii palju \nkui on soov. Salatit v\u00f5iks olla v\u00f5imalik ka kaasa v\u00f5tta. Hind peaks \nolema soodne v\u00f5i sisalduma prae hinnas.<\/p>\n\n\n\n<p>Iga p\u00e4ev v\u00f5iks men\u00fc\u00fcs olla rohkelt k\u00f6\u00f6givilju sisaldavaid roogi, mis \non oma hinnalt teistest roogadest soodsamad. Leib (soovitavalt \nt\u00e4istera-, rukki- v\u00f5i seemneleib) v\u00f5iks olla tasuta. Joogivaliku osas \nv\u00f5iks p\u00f5hir\u00f5hk olla veel (soovituslikult tasuta) piimatoodetel ja \nmahlal. Magustoitude osas eelistada puuvilju-marju ja v\u00e4rskeid salateid \nneist v\u00f5i v\u00e4hese suhkruga valmistatud puuviljadel-marjadel, \npiimatoodetel v\u00f5i teraviljatoodetel p\u00f5hinevaid roogi.<\/p>\n\n\n\n<p><strong>Mida saab teha ise?<\/strong><\/p>\n\n\n\n<p>L\u00f5unas\u00f6\u00f6ki planeerides tuleks meeles pidada, et toitumine on tervik \u2013\n paralleelselt peaks arvestama valikuid hommiku- ja \u00f5htus\u00f6\u00f6gi osas, \nenergiavajadust ja liikumise osat\u00e4htsust p\u00e4evas, piisavat p\u00f5hitoitainete\n tasakaalu. S\u00f6\u00f6ge n\u00e4dala l\u00f5ikes mitmekesiselt, katsetades aeg-ajalt \nt\u00e4iesti uusi k\u00f6\u00f6gi- ja puuvilju ning erinevaid roogi.<\/p>\n\n\n\n<p>L\u00f5unas\u00f6\u00f6ki ise komplekteerides tuleks j\u00e4lgida, et saadakse vajadusele\n vastavalt energiat \u2013 seega v\u00f5iks praele lisaks s\u00fc\u00fca leiba ja puuvilja, \nkuid lahjema supi juurde v\u00f5ib lisaks leivale v\u00f5tta ka m\u00f5ne magustoidu. \nTeraviljatooted ning puu- ja k\u00f6\u00f6giviljad ja marjad sisaldavad \nkiudaineid, mis aitavad kaasa t\u00e4isk\u00f5hutunde tekkimisele ning aitavad \nhoida seedimist korras.<\/p>\n\n\n\n<p>Ostes aga ainult k\u00f6\u00f6givilju, toorsalatit, puuvilju ja\/v\u00f5i \nv\u00f5ileivamaterjali, v\u00f5ib sellest korralikuks l\u00f5unas\u00f6\u00f6giks liiga v\u00e4heks \nj\u00e4\u00e4da.<\/p>\n\n\n\n<p>Magustoiduks tuleks eelistada puuvilju ja marju, h\u00e4sti sobib ka v\u00e4ike\n tops maitsestamata jogurtit v\u00f5i kohupiima, millele lisage v\u00e4rskeid, \nk\u00fclmutatud v\u00f5i kuivatatud suhkrustamata marju-puuvilju, kama, \nkaerahelbeid vms.<\/p>\n\n\n\n<p>\u00dcksk\u00f5ik, kas s\u00f6\u00f6d v\u00e4ljas v\u00f5i paned ise omale l\u00f5una kokku, v\u00f5iksid teha seda v\u00f5imalusel vastavalt taldrikureeglile.<\/p>\n\n\n\n<p><strong>Taldrikureegel:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>erinevad salatid v\u00f5i kuumt\u00f6\u00f6deldud k\u00f6\u00f6giviljad peaksid moodustama koguseliselt pool taldrikust<\/li><li>p\u00f5hitoit, nagu kala, kana v\u00f5i (linnu)liha v\u00f5iks moodustada umbes veerandi<\/li><li>lisand, n\u00e4iteks riis, kartul, tatar, makaronid vms \u00fclej\u00e4\u00e4nud veerandi<\/li><\/ul>\n\n\n\n<p>Kui tegemist on segutoiduga, nt risoto, lasanje v\u00f5i vormiroog, siis \npeaks segutoit moodustama pool ja salatid-k\u00f6\u00f6giviljad samuti pool \ntaldrikust.<\/p>\n\n\n\n<p>L\u00f5petuseks, l\u00f5unas\u00f6\u00f6ki vahele j\u00e4tta ei ole hea m\u00f5te. Kui seda juhtub \nsageli, v\u00e4hendab see nii energiataset kui ka t\u00f6\u00f6v\u00f5imet ja suurendab \nvastuv\u00f5tlikkust haigustele. Lisaks oht s\u00fc\u00fca kaotatu j\u00e4rgmise \ntoidukorraga tasa ning enamgi veel. Toitumine l\u00e4heb tasakaalust v\u00e4lja ja\n tekib risk \u00fclekaalule.<\/p>\n\n\n\n<p>Allikas:  <a href=\"http:\/\/www.terviseinfo.ee\/et\/tervise-edendamine\/tookohal\/tervisekalender-2019-teemad\/veebruar\">Terviseinfo.ee \u201cTervislik t\u00f6\u00f6l\u00f5una\u201d<\/a>(kasutatud 25.02.2019)<\/p>\n\n\n\n<p><strong>Lisalugemist:<\/strong> <br><a rel=\"noreferrer noopener\" href=\"http:\/\/www.terviseinfo.ee\/et\/toitumissoovitused\" target=\"_blank\">www.terviseinfo.ee\/et\/toitumissoovitused<\/a>&nbsp;<br><a rel=\"noreferrer noopener\" href=\"http:\/\/www.toitumine.ee\/\" target=\"_blank\">www.toitumine.ee<\/a>&nbsp;<br><a rel=\"noreferrer noopener\" href=\"http:\/\/www.nutridata.ee\/\" target=\"_blank\">www.nutridata.ee<\/a>&nbsp; <\/p>\n","protected":false},"excerpt":{"rendered":"T\u00f6\u00f6l\u00f5una puhul on meil enamasti valida nelja v\u00f5imaluse vahel: s\u00fc\u00fca s\u00f6\u00f6gikohas, mis asub t\u00f6\u00f6kohas v\u00f5i selle l\u00e4hedal tellida toit t\u00f6\u00f6kohale v\u00f5tta oma valmistatud toit kodust kaasa (ja seda vajadusel\/v\u00f5imalusel t\u00f6\u00f6koha k\u00f6\u00f6gis\/puhkeruumis soojendada) osta toit poest kaasa (ja seda vajadusel\/v\u00f5imalusel t\u00f6\u00f6koha k\u00f6\u00f6gis\/puhkeruumis soojendada) Igal variandil on omad eelised, m\u00f5ni on taskukohasem, m\u00f5ni mugavam. Toitumisteadlaste soovitusel peaks&#8230;","protected":false},"author":10,"featured_media":2296,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_jetpack_memberships_contains_paid_content":false,"footnotes":""},"categories":[21],"tags":[],"class_list":["post-2305","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-toit"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v26.8 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Terviseinfo.ee: Tervislik t\u00f6\u00f6l\u00f5una\ufeff - Stebby<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/stebby.eu\/et\/terviseinfo-ee-tervislik-toolouna\ufeff\/\" \/>\n<meta property=\"og:locale\" content=\"et_EE\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Terviseinfo.ee: Tervislik t\u00f6\u00f6l\u00f5una\ufeff - Stebby\" \/>\n<meta property=\"og:description\" content=\"T\u00f6\u00f6l\u00f5una puhul on meil enamasti valida nelja v\u00f5imaluse vahel: s\u00fc\u00fca s\u00f6\u00f6gikohas, mis asub t\u00f6\u00f6kohas v\u00f5i selle l\u00e4hedal tellida toit t\u00f6\u00f6kohale v\u00f5tta oma valmistatud toit kodust kaasa (ja seda vajadusel\/v\u00f5imalusel t\u00f6\u00f6koha k\u00f6\u00f6gis\/puhkeruumis soojendada) osta toit poest kaasa (ja seda vajadusel\/v\u00f5imalusel t\u00f6\u00f6koha k\u00f6\u00f6gis\/puhkeruumis soojendada) Igal variandil on omad eelised, m\u00f5ni on taskukohasem, m\u00f5ni mugavam. 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